Eggplant and Rice

Savor the comforting flavors of this Eggplant and Rice recipe, a hearty and wholesome one-pot dish that's perfect for weeknight dinners or meal prep. Tender cubes of sautéed eggplant are paired with fluffy long-grain white rice, all simmered in a fragrant blend of spices, canned diced tomatoes, and vegetable broth. Enhanced with the earthy warmth of cumin, paprika, and oregano, this vegan-friendly recipe delivers bold, Mediterranean-inspired flavors in every bite. With a prep time of just 15 minutes and a cooking time of 35 minutes, it's a delightfully simple yet flavorful meal that's ready in under an hour. Garnished with fresh parsley for a pop of color and freshness, this dish makes a satisfying main course or an elegant side option. Perfectly balanced and packed with plant-based goodness, Eggplant and Rice is a must-try for anyone seeking a warm and inviting dinner idea.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 medium-sized eggplant
• 1 cup long-grain white rice
• 2 tablespoons olive oil
• 1 medium, diced onion
• 3 cloves, minced garlic
• 1 14-ounce can canned diced tomatoes
• 2 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1 teaspoon (adjust to taste) salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped (for garnish) fresh parsley

Directions

Step 1

Rinse and cut the eggplants into 1-inch cubes. Sprinkle lightly with salt and set aside for 10 minutes to draw out excess moisture.

Step 2

Rinse the rice under cold water until the water runs clear. Set aside.

Step 3

Heat 1 tablespoon of olive oil in a large skillet or pot over medium heat. Pat the eggplant cubes dry with a paper towel and add them to the skillet. Cook for 5-7 minutes until golden and tender, then transfer to a plate and set aside.

Step 4

In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the diced onion for 3-4 minutes until translucent.

Step 5

Add the minced garlic and cook for another 30 seconds until fragrant.

Step 6

Stir in the ground cumin, paprika, dried oregano, salt, and black pepper, and cook for 1 minute to toast the spices.

Step 7

Add the canned diced tomatoes (including the liquid) and cook for 2 minutes, stirring occasionally.

Step 8

Pour in the vegetable broth and bring the mixture to a gentle boil.

Step 9

Stir in the rinsed rice, reduce the heat to low, and cover the skillet with a lid. Let the rice cook for 15-18 minutes, or until the liquid is absorbed and the rice is tender.

Step 10

Once the rice is cooked, gently stir the cooked eggplant back into the skillet. Cover and let it sit for 5 minutes off the heat to allow the flavors to combine.

Step 11

Fluff the rice with a fork, garnish with freshly chopped parsley, and serve warm.

Nutrition Facts

Serving size	2187.9 grams (2187.9g)

Amount per serving	% Daily Value*
Calories	1210

Total Fat 47.80g	61%
Saturated Fat 8.60g	43%
Polyunsaturated Fat 8.20g
Cholesterol 8mg	3%
Sodium 5177mg	225%
Total Carbohydrate 177.50g	65%
Dietary Fiber 47.10g	168%
Total Sugars 60.80g
Protein 30.40g	61%

Vitamin D 0IU	0%
Calcium 395mg	30%
Iron 13mg	72%
Potassium 4397mg	94%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.1%

Protein: 9.6%

Carbs: 56.3%